Olympic Lifting -Snatch w/pause 2″ off floor: 5 x 1 -Hang Clean + 2 Jerks: 4 x 1 Enduro Chipper 100 Air Squats 25 Drag Rope DU 80 Plate Ground 2 OH, 45/25 25 Drag Rope DU 60 Plate Burpees 25 Drag Rope DU 40 Pull-ups 25 Drag Rope DU 20 HSPU (scale w/weighted Push-ups) 25 Drag Rope DURead more

CFWC 14th Anniversary Party is Today! EMOM 100m Sprint Then….. Donkey Kong 2023 Version 21-15-9 Wall Ball KB Swing 70/53 Burpee Box Jumps 24/20 *Scale Monkey Bars after Each MovementRead more

WWPF For Time 3 Synchronized BMU 20 KB Deadlift , 70’s / 53’s 100m Sandbag Carry Relay, 100/75 (each to 100m) 6 Synchronized BMU 40 KB Deadlift 100M Sandbag Carry Relay 9 Synchronized BMU 60 KB Deadlift 100M Sandbag Carry Relay 12 Synchronized BMU 80 KB Deadlift 100M Sandbag Carry RelayRead more

AMRAP 10 Minutes 200m Run 5 Wall Climbs AMRAP 10 Minutes 50 Back Squats 45/33 300m Run AMRAP 10 Minutes 15 GHD Situps or Weighted Sit Ups 15 Leg Raises 45s Hollow Body or Plank HoldRead more

RDL: 3 x 10 (3 sec eccentric/1 sec pause in the stretch) *Try to increase weight from last week Weighted Strict Pull-up: 3 x 5 *After each working set, do max reps with no weight For Time: Complete reps of 10-9-8-7-6-5-4-3-2-1 Hang Power Clean, 135/93 Toes 2 Bar *EOMOM 1 Rope ClimbRead more